Fat Loss exercises and Tips for Flat Tummy and Tight Abs

Getting a flat midsection really boils down to two things: 1) Getting rid of the fatty layer that is covering your abdominal muscles; and 2) Tightening and toning your abdominal muscles.

The following 7 Fat Loss Exercises and Tips are your Fast-Track ticket to getting a flat, attractive midsection this summer.

Tight Abs Tip #1: Perform challenging strength training abdominal exercises at least three times each week. Your abs are like any other muscle in your body—they need to be consistently challenged in order to become stronger and tighter.

Tight Abs Tip #2: Stop eating junk. Processed foods, refined sugar and high fructose corn syrup do NOT belong in your diet if, especially if you want tight abs. Cutting these items from your diet will allow your body to maintain stable blood sugar levels, alleviating your body’s need to store excess sugar away in fat cells.

The fat stores created by excess sugar intake most often accumulate around your waist, covering up your abdominal muscles. Cut these items from your diet and replace them with real whole foods such as lean meats, vegetables, whole grains, nuts and fruits.

Tight Abs Tip #3: Stop doing long and slow cardio workouts. Instead, use HIIT (High Intensity Interval Training) for your cardio workouts. HIIT training uses intense bursts of cardio peppered throughout your workout. This is a sure-fire way to rev up your metabolism and to get your fat stores to shrink.

Tight Abs Tip #4: Use resistance with your abdominal exercises. Crunches are great, but your body quickly becomes accustomed to the motion, rendering it less effective. Hold a medicine ball or dumbbell at your chest as you perform your crunches—this will force your abs to work harder, and will achieve better results.

Tight Abs Tip #5: Don’t be fooled. The market is flooded with ‘lose weight’ products and products that claim to flatten your stomach. Never waste your time or money on:

1. So-called packaged health food that comes with weight loss claims. If it’s processed in a package with a bunch of chemical additives then it will not help you achieve flat abs.
2. Abdominal exercise gimmicks as sold on late night infomercials – all you really need is your own body weight, an exercise ball and dumbbells or a medicine ball.
3. So-called weight loss supplements. The magic pill for flat abs doesn’t exist, so you’d be wasting your health and money on a bogus product.

Tight Abs Tip #6: Target your lower abs. It’s easy to neglect the lower abs, but they are an important part of the equation. Incorporate the V-Up into your exercise routine:

Tight Abs Tips #7: Challenge your core often. Don’t limit your abdominal exercise to the gym, incorporate core strengthening during daily life and throughout each workout. A strong core is the foundation for flat, tight abs.

There you have it! Seven tips that, when diligently applied, will help you shed the fat and tighten your abs.

But, keep in mind that your results will be seriously hindered if you do the same exercise routine over and over. Your abs need a progressive challenge in order to transform. This means new exercises, different resistance and increased challenge.

Best Post-Workout Pancake Ever

If you are like me, and you like to train early in the morning, then you probably don’t have the chance to eat a good breakfast after your workout. If that sounds like you, well, I’ve found a great pancake recipe and it’s easy to make and perfect after your workout.

I suggest having this pancake after a tough workout. It’s high in carbohydrates, but after your workout this is exactly what you need. Good carbs will boost your energy and at the same time replenish glycogen (sugar levels) in your muscle.

High Protein Apple Cinnamon Pancake

• 3/4 cup Quaker quick Oats
• 4 egg whites
• 1/2 cup apple, diced
• 1 scoop of Protein Powder
• 1 tsp. Of Cinnamon

Directions

1- Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency.

2- Spray some non-stick spray on a frying pan and pour the mixture into the pan.

3- Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.

Notes: For higher protein diets, add one scoop of vanilla protein power. Wrap up your pancake in foil and take it to go, put it in the fridge for later use, or eat it hot! Oatmeal pancakes will stay fresh all day long without refrigeration.

The best thing about this recipe is you can prepare it ahead of time and bring it with you to the gym.  That way you can eat it right after your workout. Trust me this pancake is so good it’s almost illegal.

If you want some more great recipes like this one (197 recipes) go and grab your copy for only $4.95. GET YOUR RECIPES E-BOOK RIGHT NOW

The Missing Link

Are you wondering if your exercise program is right for you?  Maybe you aren’t getting the results you hoped for, even though you are working out several times a week?  Are you wondering why your program doesn’t seem to be working or why you aren’t losing weight?  Chances are you are missing something really important – something that is undoing all your hard work in the gym!

Do you know what’s the missing link in your fitness program? Guess! A bad exercise program? Not enough – or no – cardio?  Too much rest in between sets? No.  None of this is your missing link!

The missing link in your fitness program is your nutrition. So many people who are trying to lose weight or gain lean muscle mass don’t take their nutrition seriously. This is a big mistake. If you need to lose weight and you don’t understand your nutrition you will never reach your goals. It’s a tough reality, but it is the truth. Do you think because you train 2, 3 or 4 times a week you can eat what you want? I hope you don’t think like that – because if you do so, next year you will be at the same point as you are now, or even worse!

First, food is energy. It’s your fuel. You need to give your body the nutrients it needs. But how can you do that and still see results with your weight loss?

You need to make a plan for your nutrition. In my E-book The Ultimate Guide to Express Fat Loss I explain in detail how to do it. But I will give you some information to get you started right now. You need to eat every 2 to 3 hours, and get in around 4 to 6 meals a day. You can even go to 7 meals a day if you have a long day.

Let me explain. If you wake up at 6:00 AM every morning and go to bed around 10 PM, that gives you a total of 16 hours awake. Take this number and divide by 3 (hours) and you have a total of 6 meals a day.  Your schedule for your meals will look like this:

• Meal 1:  6:00 AM
• Meal 2:  9:00 AM
• Meal 3:  12:00 PM
• Meal 4:  3:00 PM
• Meal 5:  6:00 PM
• Meal 6:  9:00 PM

The next step is to think about what to eat for those meals. Make sure you eat some protein at each meal, with some vegetables. Keep it simple. Lean protein, a lot of vegetables and some fruits. Don’t try to do anything fancy, or you’ll soon get bored or tired of it and slip back into old habits! Keep you portions small, but don’t worry about getting hungry – after all, it’s only three hours until your next meal!

Start with this method and if you need more details on your nutrition you can always get the Ultimate Guide to Express Fat Loss (Buy Now), and get the entire system with the meal plan inside.

Nutrition is the missing link to your success. If you can get this part under control you will see results a lot faster. Don’t waste your time anymore. Plan your success right now.

Post workout shake

As you know now, good nutrition is very important for you to be able to reach your goals. One of my Golden rules in my E-Book, The Ultimate Guide to Express Fat Loss,  is the post-workout shake.

Your muscles have a reserve of glycogen (sugar) and when you exercise, you use this reserve. In reality, it takes around 24 hours to restore your glycogen levels to the maximum. I’ll tell you a secret. After I finish my workout, I take my protein shake mix with 1 cup of orange juice. By getting some simple sugars right away after my workout, I start to replenish the sugar in my muscles more quickly, and at the same time, the simple sugars give me a little boost of energy.

You need to do this right after your workout. Don’t wait until you are back at home. It will be too late to get the most out of your post workout shake. I carry my protein powder (dry) in my bottle and when I’m done with my workout, I add the juice and drink it right away. You need to try Strawberry Protein Powder with Orange Juice, this is a real treat after a tough workout and it’s taste so good. You can add little more water if you like your post workout shake more liquid and not too sweet. This is up to you and how you like your shake.

After your post workout shake, wait around 60 to 90 minutes before you take a good meal with lean protein, vegetables and some complex carbs.

Start taking your post workout shake and you will see better results and faster recovery.

Keep Moving, Stay Fit!

To your health,

Martin Bolduc

Certified Personal Trainer

Lean Body Challenge 2008 Champion
Author of The Ultimate Guide to Express Fat Loss

Better Energy with Balanced Nutrition

For a good health, proper nutrition is very important. In today’s world one needs to be active all the time but due to poor nutrition many people cannot reach their full potential. The human body needs balanced nutrition and exercise to function properly. A shortcut is fitness diet that would not only lead to good health but also energy boost and great performance. Following is the summary detail of a fitness diet.

Complex Carbohydrates

The intake of sugary food in large quantity makes one feel heavy, increases weight and effects health. For fitness diet, one has to cut down the intake of such food completely. Complex Carbohydrates are not only good for health but provide boost of energy for the body. Fitness diet includes wholegrain breads, oats, muesli and brown rice, pastas, beans, barley etc that act as energy boosters, make us feel light and full at the same time. These are important for staying healthy and preventing cardiovascular and other diseases.

Protein

Protein is found in meat, fish, poultry, milk products, legumes, and peanut butter. It is needed for building or repairing muscles, and for maintaining healthy hair, nails and skin. Foods from animal sources are high in protein, as well as zinc, iron and vitamin B12.

Fat

Fat is a concentrated source of energy or calories. Reducing the amount of fat in your diet lowers the number of calories. However, it is important to have enough ‘healthy fats’ in your diet, such as fats from fish, nuts, seeds and vegetable oils like Extra Virgin Coconut Oil.

It is important to avoid saturated (Except Extra Virgin Coconut Oil)  and trans fats or to have these in small amounts only. Saturated fats are found in cheese, ice cream, high fat dairy products, high fat meats, chicken skin, lard, shortening  and palm kernel oils. Trans fats are found mainly in baked goods, including those made with shortening, partially hydrogenated vegetable oils, and hard margarines.

Vitamins and Minerals

Vitamins and minerals are a very important part of fitness diet. One can take fresh fruits and vegetables or vitamin supplements to keep the body functioning right. Vitamins and minerals also give us an energy boost. Particularly Vitamin B Complex is very important for having good energy level.

Calcium needs increase for people over 50 years of age. Calcium is one of the vital nutrients for having healthy bones and preventing osteoporosis. Other benefits may include keeping a healthy weight and blood pressure. Examples of foods with high calcium are low-fat dairy products, canned fish with bones, calcium-fortified soy beverages, and calcium-enriched fruit juices.

Vitamin D is needed to help you balance calcium levels in your body for healthy bones. You need more vitamin D as you get older. Vitamin D is found in milk, fortified soy beverages, egg yolk, and fish.

Vitamin B6 needs also increase as people age. Vitamin B6 is important for protein metabolism and brain function. Food sources of vitamin B6 include fish, beef livers, meat, poultry, whole grains, nuts, dried beans, peas and lentils.

Vitamin B12 absorption decreases with age. Older adults absorb less vitamin B12 from foods and need to take vitamin B12 fortified foods or a supplement. Lack of vitamin B12 over a long time can cause a type of anemia, resulting in tiredness. Other symptoms include forgetfulness, difficulty thinking and concentrating, and possibly numbness or tingling in fingers and/or toes. Good food sources of vitamin B12 are milk products, meat, fish, poultry and eggs.

Folate is one of the B vitamins important for a healthy heart and blood cells. A lack of folate may cause anemia. Foods with folate are dried peas, beans, lentils, orange juice, dark green leafy vegetables and other vegetables, fruits, nuts and seeds.

Sodium or salt use may increase as people age, possibly due to less sense of taste. Too much sodium in your diet can increase your blood pressure. Try using unsalted herbs, spices and seasonings in cooking instead of adding salt to foods. Limit the use of salty foods, including instant soup, sauce and gravy mixes, soy sauce, salad dressings, and salted meats such as ham, bacon and sausages.

Fibre is important for your bowels and health. The bowels may become less active as people age, and this may cause constipation. Certain types of fibre can help to lower cholesterol and to keep blood sugar levels normal. Fibre may also help to manage or keep a healthy weight. Foods with fibre include whole grains, legumes, fruits and vegetables.

Water
Water is life. It regulates the body metabolism and improves circulation of blood in the body. A sufficient intake of water should be there in ones fitness diet. Instead of taking tea or coffee one should take green tea that will provide the benefits of tea as well as add to the water intake.

Can I take a multivitamin/mineral supplement?

Taking a multivitamin/mineral supplement once daily may be helpful  to meet their needs for folate and vitamins B6, B12 and D. Although supplements provide vitamins and minerals, these do not provide the protein, carbohydrates, fibre, and other health benefits that you need. Foods also have phytochemicals, which are not found in supplements. Woman Click Here. Man Click Here.

Get your free E-Book on Nutrition, Weight Loss and Weight Loss Supplements at www.ExpressFatLoss.com

Be careful with protein bars!

Since you’ve started to read my tips, you know the importance of eating 5 or 6 meals a day to maintain a healthy weight and keep your energy
levels high. This is very important if you work out on a regular basis. It can be hard to cook all these meals every day, and this is why I like
protein bars. Protein bars can be a great snack, but they can destroy your good intentions too!

The other day, I visited my friend at his supplement store. I started to look at all the bars you can buy. Now you have the choice from
meal replacement or diet bars, protein bars, and energy bars. For someone who had no idea what to buy, this could be very confusing.

Each bar contains different levels of protein, carbohydrates, fat and sugar. Picking the right one depends on your goal. Let me explain little
bit more:

If we look first at the energy bars, the name says it all. The purpose of the energy bar is to give you a boost of energy.  This is great
for endurance athletes like cyclists or marathoners. I’m sure you figured out that the main ingredient is carbohydrates to give
you the energy you need to keep you going during the event.

Meal replacements bars are mostly “diet” bars. This type of bar contains the least amount of calories and more carbohydrates than protein.
Again, the name tells you what it is for – a meal or snack replacement. In the mean time it’s a good choice for a pre or post-workout snack.

The last one is the protein bar. The protein bar is designed for people who are training and trying to lose weight. This type of bar
had a high level of protein to help you build muscles, and burn fat.

Nutrition bars can be a good and healthy choice once in a while, but it’s important to read the labels carefully. Many bars are
full of sugar, which can make them just as bad as a regular chocolate bar. Make sure to always choose one that contains
little refined sugar and – and this isvery important – is low in saturated fats.

My 2 best choices are from Isagenix- Isalean for meal replacement and  Labrada Nutrition – Lean cookie Bar - for Post workout snack.

Make sure you don’t abuse the nutrition bars. They can result in an increase in your body fat if you eat too much of these bars, especially if
you are a person who is not too active and trying to lose weight.

If you want to make sure you receive all tips in your email box you need to sign up at www.ExpressFatLoss.com

Healthy Snack Options for Rapid Fat Loss

As a fitness expert people always ask me, “What snacks can I eat that will help me lose ‘this’?” When they say “this” they are pointing to some part of their body that has a bit too much fat for their liking.
Now I think some people are waiting for me to say, “Oh, don’t worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!”
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here’s what I tell them:

• Raw almonds, walnuts or pecans (Not the roasted variety. And don’t even think about the ones with sugar sprinkled on them!)
• Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn’t)
• Hard boiled eggs
• Low-fat cottage cheese
• Hummus

Those are all great options. But if you really want to treat yourself you’ve gotta check out Prograde Cravers. You can find them here http://express.getprograde.com/cravers
They’re made with 100% organic dark chocolate. Plus, they’re only 180 calories and they’re out-of-this-world delicious.
Seriously, this isn’t your ordinary “tastes like chemicals or cardboard’ nutritional bar.
Definitely check them out.

PS – It’s best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They’re only available through fitness pros such as myself. http://express.getprograde.com/cravers
PPS – I am a Prograde Nutrition partner

By ExpressFatLoss.com

5 Worst Food for Weight Loss

You already know your nutrition is an important part of your success
in a weight loss program. Today I will tell you the 5 worst foods
you can eat during your program if you want to get back in shape!

Sometimes you don’t realize the bad effects these foods have on your
body, so I really recommend avoiding your 5 enemies:

ENEMY #1- Trans Fat and Saturated Fat: eliminate all the
trans fat from your nutrition, and keep your
saturated fat to a minimum.
ENEMY #2 – Simple Sugars: try to keep simple sugars to a
minimum in your nutrition. The worst enemies are
table sugar and high-fructose corn syrup. Pay
special attention to hidden high-fructose corn
syrup, you will find it hiding a lot in cookies,
pastry, candy, chocolates etc.

ENEMY #3 - White Flour: you don’t find any nutriments in
this type of flour and you take in bad
calories.  NO nutritional value and full of
calories – it’s wasted food!

ENEMY #4 – Rice Cake: A lot of people think rice cakes are
a good snack, but it’s got a high glycemic index.
That means it brings your blood sugar to high, too
quickly. Try to avoid that, because it will leave
you tired and hungry again!  Instead, you can try
a whole grain tortilla.

ENEMY #5 – Soda: You need to give up your soda – even diet
soda! Start to drink more water instead. Add a
slice of lemon and you will love it – and you’ll
feel better too.  Diet sodas contain a lot of
chemicals and preservatives your body just doesn’t
need, and they encourage a ’sweet tooth’.

Stay away from your 5 enemies, and you will see a big difference in
how your clothes fit after a few months for sure!

Get 18 different Meal Plan with grocery list with the purchase of the Ultimate Guide to Express Fat Loss

Best Ways to Lose your Belly Fat

The first step towards the ultimate perfect body shape is to lose belly fat.

Everyone wants to look smart and fit but almost everyone faces a critical situation in some span of life when one is not satisfied with his or her physique. If a person is healthy and in a well maintained shape then self confidence and trust in one’s own personality comes automatically. Majority of the people don’t give much attention to this issue till the matter gets out of control and then one has to start considering to lose belly fat.

To lose belly fat, a good deal of patience and devotion is required. Belly is the initial position of body fats’ accumulation. So the motive of any one who wants to reduce weight should be to lose belly fat. At times even when a person’s in a suitable shape, to lose belly fat is a definite concern. By simply getting rid of the belly fat one can always stay in a fit shape and maintain an ideal weight.

Balanced Nutrition:

To lose belly fat, a number of nutritional tips and techniques are provided. These diet plans offers balanced nutrition that stops the further accumulation of fats and help to lose belly fat. The “Express Fat Loss Program” recommends using balanced nutrition that includes

·    Fresh fruits
·    Fresh Vegetables
·    Lean Proteins
·    Whole Grains

Physical Exercises:

The second step that anyone ought to take is physical training. The physical exercises play a very important role in helping one lose belly fat in a short time period. The various physical training sessions include cardio sessions, extensive power trainings and functional core training. These exercises allow a person to reduce weight in a quick speed and in a healthy manner.

Four Wheels of Express Fat Loss Program:

The Four Wheels of Express Fat Loss Program (Cardio, Strength Training, Nutrition and Flexibility) help you attain the goal to lose belly fat and acquire a fit and healthy body. Moreover they have no side effects and are easily achievable with the right determination and devotion.

To order your Express Fat Loss Program, CLICK HERE